Gluten Free Sticky Chicken Breasts Sheet Pan Dinner (2024)

Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

This Sheet Pan Sweet and Sour Chicken recipe is an easy weeknight one-pan meal that is veggie-packed and family friendly! It is also gluten free and minimal mess.

Bring on the sheet pan dinner recipes, am I right? Honestly, this girl may love to cook but I ABSOLUTELY hate to clean, so if I can get everything appearing on one simple baking sheet I’m a happy girl. And since I’m hearing from you that you’re in the same boat, I came up with this amazingly tasty baked sweet and sour chicken recipe. OMG, it’s good.

Now, if you’re just getting started with the idea of sheet pan dinners, this baked sweet and sour chicken may be just the recipe to make you join the fan club! I don’t know about you but I’m always desperately looking for ways to jazz up basic chicken breast meal prep and this is an awesome lower carb, high protein meal to do it!

Why This Recipe Works

If you say the word “sheet pan” I am pretty much guaranteed to make it because to me that immediately translates to EASY. But this baked sweet and sour chicken recipe has far more to offer than just being easy to prep! Here are a few more reasons why we LOVE this dinner.

• Gluten Free
• High Protein
• Easy clean up
• Loaded with veggies
• Family friendly

Key Ingredients

Sweet & Sour Sauce – You need an amazing sticky sauce to make this sheet pan dinner extra tasty, especially since we all know chicken breasts are sometimes a bit bleh. I combine garlic, ginger, honey, ketchup, coconut sugar, rice vinegar, and tamari to get an addictive sweet, sour, and zippy sauce that gets extra sticky when baked in a hot oven.

Veggies – for this baked sweet and sour chicken we opted for carrots, bell peppers and cabbage. But honestly, any colourful crunchy veg will work!

How To Make This Recipe

Step 1: Place the vegetables on a large baking sheet and sprinkle with salt and pepper.

Step 2: In a bowl, mix together the garlic, ginger, honey, ketchup, coconut sugar, rice wine vinegar, and tamari. Place the chicken in a large plastic bag. Add ¼ cup of the sauce to the chicken and toss to combine.

Step 3: Place the chicken on top of the vegetables, sprinkle with a pinch each of salt and pepper, and bake for 20 minutes.

Step 4: Put the rest of the sauce into a saucepan over medium low heat. Combine the water and cornstarch and add it to the sauce. Bring the sauce to a slight boil, then reduce the temperature to a medium low and simmer until it thickens, about 3-4 minutes.

Step 5: Drizzle the chicken and vegetables with the rest of the sauce and bake for an additional 20 minutes, or until the chicken reaches 165 F.

Expert Tips

While this sweet and sour chicken recipe is meant to be super easy and no fuss, I know what you’re thinking – sticky things are messy!! True, my friend, very true. But wouldn’t you rather just pop ONE sticky sheet pan and a small saucepot in the dishwasher instead of cleaning another pan for veggies on the side? Here’s my insider tip: rinse it off while the pan is still hot before the sugars caramelize and cake onto the pan. You’re welcome.

Also, be sure to give the chicken breasts a quick toss in the sauce before adding the rest to a pan – this will help to thicken up the sauce. Then you can drizzle the remaining sauce all over the chicken breasts and the veggies for the last leg of the cooking.

Recipe FAQs

More Recipes You Might Like

If you are a member of the sheet pan fan club, here are some more sheet pan dinners you need in your life!

• Greek Sheet Pan Chicken (Easy Family Friendly Recipe)
• Buffalo Chicken Fingers Sheet Pan Dinner

So friends, I would love to know what sheet pan dinners you love! Have you tried this baked sweet and sour chicken recipe? Leave me a comment below with your thoughts!